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Training Log Archive: Trailrat

In the 7 days ending Feb 14, 2016:

	activity	#	time	miles		km		+ft
	Running	7	9:09:01	68.05	(8:04)	109.52	(5:01)	4691
	Biking	1	2:54:21	31.6	(10.9/h)	50.85	(17.5/h)	3122
	Hike/Walk/Ruck	3	1:28:30	6.0	(14:45)	9.66	(9:10)	300
	Weights	2	1:20:00
	Total	13	14:51:52	105.65		170.03		8113
averages - weight:162.8lbs

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Sunday Feb 14, 2016 #

10 AM

Biking 2:54:21 [2] 31.6 mi (10.9 mph) +3122ft

Recovery ride in Arches National Park before driving home with Rebecca. We wanted to ride trails but everything was icy and muddy. There is more snow there than I have ever seen at this time of year. So with that we stuck to an awesome road ride on the mountain bikes. Lots of stopping and checking out the rock due to it being years since we both have been in the park.

Saturday Feb 13, 2016 #

8 AM

Running (Trail) 2:31:04 [4] 19.4 mi (7:47 / mi) +2447ft 6:57 / mi
shoes: N2 V2 Trail Yellow

Redhot 33k in Moab. Finished 7th OA and 1st Master. Really good day and had a lot left in the tank at the end. Only got lost 3 times which added about 1/2 mile of distance. Normal for this race though.

1 PM

Running (Trail) 1:15:32 [2] 5.25 mi (14:23 / mi) +730ft 12:43 / mi
shoes: N2 V2 Trail Yellow

After recovering a little hiked up until I found a spot that I liked with great views and waited for Rebecca running the 55k so I could run her in the last 2.5 or so miles. Love Moab.

Friday Feb 12, 2016 #

4 PM

Running (Road) 42:56 [2] 5.2 mi (8:15 / mi) +284ft 7:51 / mi
shoes: N2 V2 Road Yellow

Shake out jog with Rebecca once we got to the house in Moab. First 3.5 miles with her then a little more at a quicker pace.

Thursday Feb 11, 2016 #

5 AM

Note
weight:162.8lbs

Weight check in. Holding steady. Was wondering because I have reintroduced some foods back into my diet.

10 AM

Running (Mix) 1:03:49 [3] 9.0 mi (7:05 / mi) +258ft 6:54 / mi
shoes: N2 V2 Trail Yellow

Quick jog while the oil was getting changed on the 4Runner. 3 mile warmup then work down to goal marathon pace and hold. It was hard to hold the pace today due to the mud on the trail.

5 PM

Note

Skipping the weights and trainer ride I had planned tonight. Mini taper for Red Hot this weekend and need to pack and load up so I can leave early in the am.

C • have fun and let it rip!! 2

Wednesday Feb 10, 2016 #

10 AM

Running (Road) 1:23:54 [2] 11.2 mi (7:29 / mi) +424ft 7:14 / mi
shoes: N2 V2 Road Yellow

Easy lunch run. Did not feel that easy, about halfway through it felt like I hit a wall energy wise in my legs and turned into a slog. Was going to go longer but got called back to work. Prob a good thing I did.

4 PM

Hike/Walk/Ruck (Road) 29:00 [1] 2.0 mi (14:30 / mi) +100ft 13:51 / mi
shoes: Nike Wildhorse

Dog walk after work. Was go to do a Hatch session too but after how my legs felt on my run earlier today I decided to bag it and not to ride on the trainer too. Racing in Moab in Saturday so maybe a mini taper would be good?

Tuesday Feb 9, 2016 #

11 AM

Running (Road) 1:07:48 [3] 9.25 mi (7:20 / mi) +283ft 7:07 / mi
shoes: N2 V2 Road Yellow

Warmup about 2.5-3 miles then

Ladder 2-3-3-5-4-4-2 minutes hard with 2 minute recoveries.

Hard freakin workout. Glad the GOMs were out in full force to help keep me honest. I run harder when these turn into mini races.

4 PM

Hike/Walk/Ruck (Road) 30:00 [3] 2.0 mi (15:00 / mi) +100ft 14:19 / mi
shoes: Nike Wildhorse

Dog walk after work before lifting. AKA easy warmup

5 PM

Weights (Mountain Athlete) 45:00 [3]

Week 6

SESSION 28 - GYM
Obj: Strength

Warm-up:
4 Rounds
6x Push-ups
8x Dumbbell Front Squats (25#)
10x Seated Russian Twists (25#)
Instep Stretch

Training:
(1) 2 Rounds
Full Leg Blaster
30 sec rest

(2) 4 Rounds
Mini Leg Blaster
30 sec rest

(3) 9 Rounds
7x Push-ups
3x Pull-ups
5x Poor Man’s Leg Curl

(3) 3 Rounds
6x Russian Triangle w/ 25# plate
45 sec Front Bridge
15x Sit-ups
10x Slashers @ 16 kg

(4) 2 Rounds
Foam Roll low back and legs
45 sec Jane Fonda

Monday Feb 8, 2016 #

10 AM

Running (Road) 1:03:58 [2] 8.75 mi (7:19 / mi) +265ft 7:06 / mi
shoes: N2 V2 Road Yellow

Easy lunch run by effort with 10 strides at the end. Legs are sore from yesterday. Quicker pace than I thought when I got back and uploaded data. Made it a point not to look at my watch.

4 PM

Hike/Walk/Ruck (Road) 29:30 [3] 2.0 mi (14:45 / mi) +100ft 14:05 / mi
shoes: Nike Wildhorse

Dog walk after work.

5 PM

Weights (Hatch) 15:00 [3]

Week 6 Day 2 - Front Squats

1 x 6 110lbs
1 x 6 125lbs
1 x 3 140lbs
1 x 2 145lbs

20 situps after every set.

Weights (Mountain Athlete) 20:00 [3]

SESSION 27 - GYM
Obj: Core

(1) 3 Rounds
20x Sit-ups
5x Russian Twists - 35#
10x Standing Russian Twists - Bar/Bar +15#
5x Ab Wheel Rollout, or, if you don’t have an Ab Wheel, put metal 10# plates on a barbell or EZ curl bar and perform the same movement

5 x 1 minute planks with 30 second recoveries

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